081017 FRIDAY “Quarter Gone Bad”


From left to right – Yvonne, Liz, Mountain, Sarah, Jaz’s friend, Vicky, and Jamie behind the rower. These ladies know how to party.

Workout: “Quarter Gone Bad”

5 rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)

Post total number of reps to comments.

Video: Quarter Gone Bad in action



10 REALLY good reasons why you shouldn’t miss out on sleep.

You may literally have to add it to your to-do list, but scheduling a good night’s sleep could be one of the smartest health priorities you set. It’s not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder—insomnia or sleep apnea, say—that affects daily functioning and impinges on health. Consider the research . . .

Post thoughts to comments.

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  • luca z.

    I just finished reading ” Lights Out ” by T.S. Wiley, I strongly suggest anyone to read it, it is an eyes opening book as well as a scary one, for what happens to your body when you don’t sleep long enough and in a totally dark room. There’s no mistake, rest does so much more for you than exercising.

  • Shannon Stornetta

    My thought on the article: which came first- the chicken or the egg.

    If someone is obese, they are obviously making bad food choices, are at higher risk for insulin resistance or already have diabetes… and because of the obesity are at risk for or have OSA- obstructive sleep apnea- which causes poor sleep. In working in the recovery room- we can bet that if a patient is obese, he or she will need blood glucose monitoring AND that they will likely have airway issues/ have issues maintaining good oxygen saturation coming out of anesthesia.

    So- I am wondering- is the bad sleep causing the cascade of events, or are the other factors, such as poor diet, obesity, etc… leading to OSA and therefore causing the poor sleep. I think it is likely the latter- but that this is probably a cylical thing- the poor sleep worsenes the health, etc.

  • Mark L.

    Shannon: I suppose the concise summary of what you are saying is, “Poor health is a slippery slope!”
    I think people often think that making no changes in their lifestyle will result in no changes in their health, but as you put so well, this is clearly not the case.
    Fitness (or even just “wellness”) is a battle.

  • luca z.

    Based on the book both are the causes, sleep deprivation and bad eating, but the book also said that a bad short night of sleep and sleeping not in a dark room, makes you more susceptible to reach for sugar and carbs.

  • Jeremy Jones

    And I also don’t sleep as well if I eat bad.

    Downward health spiral indeed.


  • RUINER @ DiabloCrossFit

    I have wird dreams if i have spicy food before bed? What’s that mean?

    Hey guys, I’ll be around tonight for class. Finally getting settled in and ready to get back to training.

  • Carry

    I finnaly had a good night’s sleep. What a difference it makes.
    I’ll see the Monday morning crew on Mon morn. Too busy with Cheer this weekend 🙁 Season’s almost over. Funny….we always look forward to the season but then we always look forward to it ending.